Whether you’re studying for a test or just looking to sharpen your mental game, these foods will help give you the boost you need. Blueberries and green leafy vegetables like spinach, kale, arugula and collard greens are packed with antioxidants, iron, beta carotene and minerals that improve concentration and slow cognitive decline. Broccoli and cruciferous vegetables are also packed with compounds called glucosinolates, which produce isothiocyanates, powerful neuroprotective metabolites.
A diet high in antioxidants and low in saturated fat can promote a healthier brain. It’s also important to get a good night’s sleep and exercise regularly to boost memory function as we age. The best way to ensure you’re getting enough of these nutrients is by eating plenty of fruit and vegetables. The antioxidants in berries, like blueberries. シアリス 通販 help reduce inflammation and prevent oxidative stress.
Studies have shown that wild blueberries can improve verbal memory, word recognition and reaction inhibition in children after just one hour of consuming them. These fruits also have been proven to help slow cognitive decline in older adults.
Consuming a blueberry-based beverage daily for six months improved memory performance and depressive symptoms in a group of older adults experiencing mild cognitive impairment (MCI). They also experienced an increase in natural killer cells, the body’s first line of defense against viral illnesses and cancer.
Green leafy vegetables such as kale, spinach and swiss chard are packed with nutrients that support brain health. These include lutein, which reduces inflammation in the brain; vitamin K, which is important for the maintenance of neurotransmitter function; and folate, which has been linked to improving memory.
A study from Rush University in Chicago found that participants who consumed 1.3 servings of greens a day experienced less mental decline over time than those who ate little or no leafy greens. And the difference was even greater when researchers accounted for other factors such as age, education, exercise, smoking and alcohol consumption.
The study also found that older adults who ate leafy greens had lower levels of amyloid beta, which is associated with Alzheimer’s disease. While the results were encouraging, Morris cautions that they don’t prove that greens alone can keep memory loss at bay.
Eggs are one of the best brain foods you can eat thanks to their high levels of vitamin B12, choline and selenium. These nutrients improve memory, focus and overall cognitive performance.
Another nutrient in eggs is lutein, which may help prevent memory loss and age-related cognitive decline. Lutein is also a powerful antioxidant, protecting the brain from inflammation and free radical damage.
A recent study published in Nutritional Neuroscience found that older adults who consumed more eggs experienced better cognition. However, it is not clear if this was related to egg intake or to an overarching diet.
4. Oily Fish
Oily fish (like salmon, tuna, sardines and mackerel) are a great source of protein and essential vitamins and minerals. They are also high in omega-3 fatty acids, which are known to improve heart and brain health and help prevent cancer.
But beware – some types of fish can have high levels of pollutants, including mercury. This is why the government recommends that girls, women who are pregnant or breastfeeding, planning a pregnancy or may have a child one day should only eat two portions a week of oily fish.
Despite this, research suggests that people who eat more fish are less likely to develop dementia and Alzheimer’s disease. In addition, fish consumption is linked to healthier brain development in infants and children. It’s important to eat at least two portions of fish a week to get the most benefits from omega-3s and other nutrients. セルノスジェル for healthy health and boost your immunity, this is the one you need.
5. Dark Chocolate
Dark chocolate contains flavonoids, antioxidants, and caffeine, which all contribute to better memory and concentration. It also has a lot of potassium, which improves focus.
A study published in the journal Nutritional Neuroscience found that people who consume dark chocolate on a regular basis score better on tests of cognitive function. This may be due to the flavanol epicatechin, which promotes blood flow to the brain.
In another study, 70 percent cocoa dark chocolate consumption was associated with improved verbal episodic memory two hours after consumption in healthy young adults relative to white chocolate control. These findings suggest that everyday available portions (35 g) of dark chocolate can confer benefits to the brain in healthy consumers.